Numerous muscles attach to your hip joints to facilitate various ranges of motion such as flexion, extension, abduction, adduction and rotation. To strengthen the hip muscles, perform resistance exercises through these ranges of motion. This will help them function better and decrease your risk for injury. Choose from a variety of exercises for the hip muscles.
Squats
Squats exercise the muscles that extend your hip joints. These include the three hamstrings muscles--the biceps femoris, semimembranosus and semitendinosus--and the gluteus maximus muscle on your buttocks, according to Dr. Susan Hall, author of the textbook "Basic Biomechanics." Stand upright and hold a barbell across your upper back and shoulders or dumbbells in front of your shoulders. Slowly flex your hips and knees to lower your body until your thighs are parallel to the ground. Then powerfully extend your hips and knees to stand back up. Repeat for your desired number of repetitions.
Deadlifts
Like squats, deadlifts also strengthen the hip extensors. Place a weighted barbell on the ground and stand behind it with your feet as wide as your shoulders. While keeping your back straight, squat down and grasp the bar with your hands shoulder-width apart. Extend your hips and knees to lift the bar to your waist, then slowly lower back down and repeat. As an alternative, perform deadlifts with dumbbells placed outside your feet.
Isometric Hip Flexion
The isometric hip flexion exercise strengthens the iliopsoas muscles--the major hip joint flexors. Lie on your back with your knees bent and feet elevated so your thighs and trunk form a 90-degree angle. Place your hands on your knees and attempt to pull your knees toward your chest, but resist with your hands so your legs do not actually move. Hold for at least five seconds.
Hip Abduction
The hip joint abducts to move your leg sideways away from your body. The gluteus medius and gluteus minimus muscles on your buttocks contract to produce this motion. To perform the hip abduction exercise, lie on either side with your legs stacked on top of each other. Then lift your top leg until you feel light tension and slowly lower it back down. Repeat for as many repetitions as you want and then switch sides. Wear ankle weights for extra resistance if desired.
Hip Adduction
According to Hall, four muscles contract to abduct your hip joint, or move your leg sideways toward your body--the adductor longus, adductor brevis, adductor magnus and gracilis. Perform the hip adduction exercise by first lying on your left side with your left leg in front of your right. Then repeatedly raise and lower your left leg for your desired number of repetitions. Be sure to do the exercise on your right side as well. Wear ankle weights for added resistance.
References
- "Basic Biomechanics (Fifth Edition)"; Susan J. Hall; 2007
- "Essentials of Strength Training and Conditioning (Second Edition)"; Thomas R. Baechle and Roger W. Earle; 2000
- American Council on Exercise: Butt and Hip Exercises
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